Curls aren’t just an exercise that should be performed by bros that want bigger biceps. Training the upper body and arms in particular can be beneficial for everyone.

If you want to improve your upper body strength, grip and elbow joint stability then Spider curls should be a key component of your training. When executed properly, you will be maximising your bicep muscle strength.

What is a Spider Curl?

The spider curl is a variation of a curl that improves strength and definition in the bicep muscles. Like with most curls, it’s a single-joint exercise that consists of lifting a weight up to your shoulders to activate the biceps.

With your arms directly beneath you, it creates a greater range of motion which requires more effort from the brachialis muscles that help to bend the elbows. Your biceps are made up of a long and short head. Because during this movement your arms remain in front of the body, this places more stress on the short head. It’s this muscle that makes your arms pop under a t-shirt.

How to Perform a Spider Curl

• Begin by setting an Adjustable Bench to 45 degrees. Lie with your chest down on the bench, legs fully extended and let your arms relax down in front of your chest.

• You can use dumbbells or an EZ Curl Bar for this exercise. Holding onto the bar, start by externally rotating your shoulders and engaging your lats so that your body is stable.

• Next, squeeze your biceps as you bend your elbows and lift the weights up towards your shoulders. The weight should reach shoulder height before controlling it back down.

• Repeat this movement, maintaining a controlled tempo for every single repetition.

What is the Difference Between a Spider Curl and a Preacher Curl?

There are some differences between the two movements. First of all, with a preacher curl, you begin with the weight resting on a stand, whereas with a spider curl, there is nothing keeping the weight in place. As a result, more end of range strength is required with a spider curl and you will be utilising your forearm muscles more.

With your arms fully extended in a spider curl position, the exercise requires a greater range of motion and is therefore more effective at targeting the short head of the bicep muscle. This also makes the exercise harder, so you might need to start with a lighter weight than you would do with a preacher curl.

Both exercises are effective for bicep muscle growth. However, a spider curl might be more appropriate for advanced lifters who have greater control, or those that want to specifically work on end of range strength. 

If you’re tired of doing the same old bicep curls in your training, then it’s time to mix things up. Add a spider curl to your workouts to maximise bicep muscle growth and keep your training interesting.

Written by guest author Eryn Barber.

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Tags: Equipment > Bars and Weight Plates ; Equipment > Benches ; Exercise Type > Strength